1. power cln+pp+pj+jerk: when you can no longer pp, then do pj, jerk. when you can no longer pj, just jerk. this is a very hard workout. you will probably be doing somewhere in the neighborhood of 10-12 work sets.
2. front sqt: 70%x5, 75%x4, 80%x3, 85%x3, 90%x2, 90%x1-2.
3. stretch and cold pool or shower.